Verdant CrossFit, Verdant CrossFit North – CrossFit
KBs: Metcon (Weight)
10 EMOM
Odd: 4 Snatch R + 4 Jerk R 53/35
Even: 4 Snatch L + 4 Jerk L
WoD: Metcon (Time)
2 Rounds
250M Row
15 Toes to Bar
*5 Min Cap
RX+ = 12 Toe to Ring + 4 Muscle-Up
HOME: Metcon (Time)
Warm Up
3:00
12 Object Deadlifts
9 Half Burpees
6 Push Ups
10 EMOM
Odd: 12 Object Sumo Deadlift High Pull
Even: 10 Object Push press R/L or 15 Double arm
Metcon
For Time:
3 Rounds
50 Double unders/ Object Hops
15 V- Ups